Healthy Fast-Foods to Eat

Fast-food is hard to avoid---it's convenient, economical and (as the name promises) fast enough to fit a busy schedule. However, fast-food isn't exactly nutritious. Learn how to make fast-food choices that not only taste good but are good for you as well--and where to find them.

What Makes Fast-Food So Unhealthy?

• There are three main reasons fast-food gets low marks in nutrition:
  --The ingredients and portions. Most fast-food portions have enough calories, fat and carbohydrates for two or more people, yet we eat them alone.
  --The preparation. Frying is the method of choice for fast-foods, yet frying adds more fat and calories than grilling, baking, roasting or steaming.
  --The "extras." Another main reason fast foods are unhealthy is because they often are served with fattening extras, such as high-calorie sauces and dressings.

How Can Fast-Food Be Made Healthier?

• Some ways to make fast food healthier:
  --Know the nutritional content before you order. Find it in books or online (See Resources.).
  --Keep the portions reasonable. If you must have red meat, make sure your order has no more than 3 to 4 oz. of beef, which is the USDA-recommended daily amount. Or split a large sandwich/entrée between two people.
  --Opt for chicken instead of beef. Order chicken or a vegetarian selection such as a salad or bean burrito.
  --Choose grilled instead of fried. Most fast-food establishments offer grilled or roasted chicken selections, including rotisserie chicken, salads and wraps.
  --Skip the sauce. Always order sandwiches plain---no mayo or sauces---then add your own lower-calorie sauce or regular yellow mustard, which adds almost no fat or calories, but plenty of taste. Hot sauces and salsas (be sure to read the label) can also be great low-cal flavor boosters.
  --Slim your salad. Skip the cheese, croutons and other fried or crunchy toppings (except for nuts and seeds, which although calorie-dense offer good nutrition---just go easy on them.) Always get dressing on the side, so you can control portions. Most fast-food places offer low- and no-calorie options, so use them or bring your own (red-wine vinegar is a great zero-calorie salad splash).

What Are the Most Healthy Fast-Foods?

• The healthiest fast food choices include:
  --Small burgers. Order plain, with no mayo/sauce, bacon or cheese
  --Grilled and roasted chicken selections. Including sandwiches, wraps and salads (skip cheese & sauces/dressing)
  --Salads. Remember, skip the cheese, bacon, fried toppings and regular dressing---low- or no-fat varieties only
  --Baked potatoes. Order them plain; then add low-fat sour cream/butter
  --Soups. Especially veggie, bean and chicken soups---but avoid cream-based options.
  --Wraps. Enjoy grilled chicken and lean turkey or ham varieties.
  --Beans and any vegetable option (corn, carrots, greens, tomatoes) as long as it is not fried

What Are the Least Healthy Fast-Foods?

• There are plenty of unhealthy fast-food choices. In fact, some fast food items and combo meals have an entire day's worth of calories and fat.

  The worst fast food choices are:
  --Large burgers and roast-beef sandwiches, especially those with cheese, gravy, bacon and/or mayo/sauce
  --French fries or hash browns
  --Fried chicken, including wings, tenders, nuggets and sandwich patties.
  --Fried fish and other fried seafood selections.
  --Biscuits, muffins and cornbread.
  --Macaroni & cheese and any pasta side dishes.
  --Milkshakes and desserts

Where Can I Find Healthy Fast-Food?

• Thanks to public demand, you should be able to find fast-food establishments that offer healthy fast food selections. Many fast-food chains are now offering menu items with lower fat and calorie counts, and some allow you to customize combo meals by substituting fresh fruit or side salads for french fries.

  Additionally, fast-food restaurants are constantly updating their menus, so try searching the web for new promotions that include healthier options. And remember, you can make any fast food meal healthier by following the guidelines given above--making the right choices makes all the difference.